Preparation: 3 minutes Assault Bike at a moderate pace. Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place for 10 steps holding knee up at waist for count of 2. 10 lunges with each arm. 5 bottom up kettlebell overhead press per arm.

Focus: Ring Dips: 5-4-3-2-1
Supine Ring Rows: 5-4-3-2-2

Storm :  4 Rounds for Time:
10 Power Clean at 95#
5 Ring Dips
20 Mountain Climbers

Finish: 4 rounds of: 10 Rounds 100 meter row. Rest 30 seconds between rounds. Compare first round time to last round time.


Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Reverse Lunges.

Storm: 2 Rounds of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: 4 Rounds of 2 minute Assault Bike sprints

1 comment
  1. stellaguinness said:

    Used 15 pound kettle bell for warm-up.
    Completed work out in 11 minutes
    Did 10 rounds of rowing. Will send times and text.


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